egg

MUST SEE Breakfast Recipes for Whole Nutrition!

Breakfast can be on the most challenging meals to keep healthy, get protein in, and maybe even more so include vegetables in! Some will say they just don’t have time for that first meal of the day, but we have some quick and easy recipes that are sure to prove you wrong!

1. Classic Breakfast Burrito

Scramble eggs with veggies, add 2 T of salsa, and wrap in a sprouted grain/whole wheat tortilla! Need a little more healthy fat? Add some avocado!

TIP: If you need a quick healthier snack for later in the day, grab one of the tortillas and spread some peanut butter on it and roll up a banana inside!

2. DIY “Just Crack an Egg”

If you haven’t seen the Just Crack an Egg containers at your grocery store, it’s a quick and easy way to get a healthier breakfast in. (justcrackanegg.net). Peel the lid off the container and you’ll find a packet of cheese, a packet of sautéed veg, and a packet of a meat. You open all packets and combine with an egg or two and follow the microwave directions. They have 4 varieties and one is even keto friendly.

Try one or DIY: Use your Just Crack and Egg container, combine 1/4 c sautéed vegetables (like peppers, mushrooms, potato, onions), 1-2 T shredded cheese, and 2 T meat like turkey sausage or ham (one breakfast turkey sausage chopped is just about perfect!) plus your 1-2 eggs and follow the directions for microwaving.

TIP: Make your sautéed veg ahead and scoop out 1/4 c at a time and have your sausage/meat chopped/cubed.

3. Egg White Oatmeal

Mash a banana. Place in a larger bowl (so the oats don’t cook over) and combine with 1/2 c oats, 1/2 c milk or milk substitute, 3/4 c liquid egg whites, and 1/2 t cinnamon. Microwave 75 seconds, stir and continue microwaving :30/stir until fully cooked.

TIP: Make it your own! Add vanilla, walnuts, berries, flax seed, etc! (Find more here!)

4. Avocado and Egg Toast

A super easy and simple breakfast but you get everything you need in it! Get some bread (try oat nut bread or Ezekiel bread, but any bread will do) toast it, then mash up an avocado on the toast! Add either scrambled eggs on top or perhaps and over easy egg and then put whatever else you like on top! Cheese, salt, pepper, tomatoes, salsa, or spinach! You get carbs, protein, and some healthy fats!

5. Quinoa and Fruit Salad

Cook 1 c of dry quinoa. Toss with 1 c of each:
• sliced/diced strawberries • blackberries • blueberries • mango

Top with a choice of dressings: 1/4 c honey, 2T lime juice OR combine 1/8 c olive oil, 1/8 c apple cider vinegar, lemon zest and juice and a dash of honey or sugar.

TIP: Make it your own…Top with your favorite herbs like mint, basil and/or chopped walnuts, pine nuts or more! Too non-traditional for breakfast? Bring it to your next summer BBQ!

6. The GO-TO smoothie

Add some GREEN veggies and some extra phytonutrients to your favorite smoothie for a vitamin boost. Not sure where to start? Check out Precision Nutrition’s guide of how to build the perfect super shake/smoothie that guides you through picking a liquid, protein powder, veggie, fruit, fat, and topper.

BOOKMARK this important link!

Feel Like a Spring Chicken With These Egg Recipes!

It’s the season of spring chickens and the celebration of Easter. Why eggs in spring? Because they symbolize new life! What better time than to talk eggs!

Eggs are a great source of protein, vitamins, and minerals. Eggs contain vitamins A, E, D, and B12 plus minerals like iron and folate. Egg yolks are one of the very few foods that naturally contain vitamin D!

Not All Eggs Are Created Equal!

The most commonly found eggs in the supermarket are grain-fed: a combination of corn and soybeans. Check your labels! “Free Range” would indicate a more natural diet of seeds, green plants, and insects, thus a lower omega-6 content (the fatty acid that most of us are already getting too much of).
Some eggs like Eggland’s Best feed chickens an omega-3 rich diets and thus transfer those healthy omega-3’s into their eggs and ultimately in our bellies. Omega-3 eggs have been seen to decrease blood glucose levels. If it’s in your budget, free-range and omega-3 diet fed chickens appear to be worth the investment!

What About The Yolks?

The yolks of eggs are often seen as “bad” because of cholesterol concerns. The yolk is actually where the good nutrients are stored, however! Eggs have not been found to be associated with any form of cardiovascular disease, despite their bad cholesterol rap. 75% of the cholesterol in our bodies is created by the liver. 25% comes from food. Studies have shown, even after eating 1 egg daily for a year, no adverse effects were found (except perhaps for people who are diabetic).

Does The Shell Color Matter?

So really, why are eggs different colors? To determine what color egg a chicken will lay, check out it’s earlobes! Seriously!

White feathered chickens with white earlobes will lay white eggs. Red or Brown chickens with red earlobes will lay brown eggs. Earlobes aside, the color of the egg really has no bearing on nutrition. Now, the YOLK color is dependent on the diet a hen was fed, a more pale yellow color indicating a weaker grain-fed diet versus a more golden yellow indicating a free range type diet.

Eat Eggs for Eye Health!

Treat your eyes with a healthy egg meal! Eggs contain lutein, which helps prevent macular degeneration and cataracts. Did you know that eggs age more in one day at room temperature than in one week in the refrigerator?

Consider adding more eggs into your meal routines. Afterall, they are the most commonly consumed animal product in the world!

Boost Your Protein!

Add some protein to your day with eggs! 2 egg whites contain 7g of protein. 1 full egg has 70 calories, 6g of protein (but also then contains the 1.5g saturated fat in the yolk).
DID YOU KNOW? Younger chickens lay eggs with harder shells. Now you know!

RECIPES

Check out these healthy, delicious egg recipes from our Ellipse Fitness Recipe Archives!